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  1. #1
    Rows Could've Saved Jack Camarija's Avatar
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    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk


    Lift Training Max
    Squat 350
    Bench 245
    Deadlift 405



    Official Calgary Barbell Warm-Up Scheme






    Date: Monday, October 12, 2020

    Age: 32

    Height: 6 foot 3 inches

    Day 266 Morning Weight: 191 Pounds

    Day 266 Body Fat %: ~ 14 %

    Day 266 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

    -

    SPLIT INTO TWO MEALS:


    1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    425 g Black Beans ~ 359.615 calories, 22.885 g protein, 16.346 g fiber

    4x Eggs ~ 240 calories, 24 g protein, 16 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    Dymatize ISO 100 Gourmet Chocolate ~ 240 calories, 50 g protein, 1 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    C4 Ultimate - 5 calories

    Gatorade x3 ~ 240 calories

    -
    SPLIT INTO TWO MEALS:


    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    2 TBSP Olive Oil ~ 240 calories, 28 g fat

    -
    SPLIT INTO TWO MEALS:


    Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

    240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber

    -



    Total ~ 3,469.615 calories, 207.885 g protein, 153 g fat, 36.346 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Week 1 - Day 1

    Cossack Squats Warm Up
    [BW]
    15 Reps
    15 Reps

    + SUPERSET

    Neutral Grip Pullup
    [BW]
    5 Reps
    5 Reps
    5 Reps
    5 Reps

    Competition Squat
    [Olympic Bar = 45 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + Collars + 2x35 lbs = 115 lbs]
    5 Reps

    [Olympic Bar + Collars + 2x45 lbs + 2x10 lbs + 5 lbs = 165 lbs]
    3 Reps

    [Olympic Bar + Collars + 4x45 lbs = 225 lbs]
    2 Reps - explosive on the way up = crying adductors

    [Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x2.5 lbs = 280 lbs]
    3 Reps - I'm slowing the tempo on the way up so my adductors don't cry
    3 Reps - It feels like I'm in slow motion, but no pain, so good!
    3 Reps - accidentally a 2ct pause squat

    [Olympic Bar + Collars + 4x45 lbs + 2x2.5 lbs = 240 lbs]
    5 Reps - easy, no pain
    5 Reps - adductors are a little mad at me, but not bad

    Competition Pause Bench
    [Olympic Bar = 45 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + 2x25 lbs = 95 lbs]
    5 Reps

    [Olympic Bar + 2x45 lbs = 135 lbs]
    3 Reps

    [Olympic Bar + 2x45 lbs + 4x10 lbs = 175 lbs]
    2 Reps

    [Olympic Bar + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]
    3 Reps - supremely easy
    3 Reps
    3 Reps
    3 Reps

    [Olympic Bar + 2x45 lbs + 2x10 lbs + 2x5 lbs = 165 lbs]
    5 Reps - I love it! It's light but it feels so good
    5 Reps

    Romanian Deadlift - 8 RPE
    [Olympic Bar + Collars + 2x35 lbs = 115 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + Collars + 2x45 lbs + 2x10 lbs = 175 lbs]
    5 Reps

    [Olympic Bar + Collars + 4x45 lbs = 225 lbs]
    3 Reps

    [Olympic Bar + Collars + 4x45 lbs + 2x25 lbs = 275 lbs]
    2 Reps

    [Olympic Bar + Collars + 4x45 lbs + 2x35 lbs = 295 lbs]
    9 Reps
    9 Reps
    9 Reps
    9 Reps

    Reverse Hyper Cool Down
    [4x25 lbs = 100 lbs]
    15 Reps
    15 Reps
    15 Reps

    One Arm Face Pull Cool Down
    [10 lbs]
    10 Reps
    10 Reps
    10 Reps

    Side Planks (seconds per side)
    [BW]
    30 seconds
    30 seconds
    30 seconds

    Notes:



    Pushing out of the hole explosively in Squats causes adductor sensitivity.

    Side Planks were surprisingly difficult.

    Romanian Deadlifts were pretty exhausting.

    Overall I loved training today!!
    Last edited by Camarija; 10-13-2020 at 10:10 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  2. #2
    Registered User WolfRose7's Avatar
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    why do you write bar + collars all the time?
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  3. #3
    Rows Could've Saved Jack Camarija's Avatar
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    Originally Posted by WolfRose7 View Post


    why do you write bar + collars all the time?


    The + collars was carried over from my old journal. I wanted to be consistent about weight progression so I included collars. Now I've got some lockjaws that I use but yeah, they only add a lb of weight or so, kind of unnecessary.

    Also, I'm not even planning on using collats for bench, need to fix that!

    Cheers mate
    Last edited by Camarija; 10-12-2020 at 02:35 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  4. #4
    Registered User WolfRose7's Avatar
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    Originally Posted by Camarija View Post


    The + collars was carried over from my old journal. I wanted to be consistent about weight progression so I included collars. Now I've got some lockjaws that I use but yeah, they only add a lb of weight or so, kind of unnecessary.

    Also, I'm not even planning on using collats for bench, need to fix that!

    Cheers mate
    Fair, was curious lol xD
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  5. #5
    Rows Could've Saved Jack Camarija's Avatar
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    Originally Posted by WolfRose7 View Post
    Fair, was curious lol xD
    I can't thank you enough for recommending this program bud!!! I'm so excited and I'm already loving it

    Also... THE COMPETITION IS ON!!!

    I'm aiming for north of 1,100 total now >:-D
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  6. #6
    Registered User WolfRose7's Avatar
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    Originally Posted by Camarija View Post
    I can't thank you enough for recommending this program bud!!! I'm so excited and I'm already loving it

    Also... THE COMPETITION IS ON!!!

    I'm aiming for north of 1,100 total now >:-D
    No worries man, glad you like it.

    I'd be happy with a 500(kg) sometime soon, mostly a bench bro though, want 140 kg by February latest
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  7. #7
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by Camarija View Post
    I can't thank you enough for recommending this program bud!!! I'm so excited and I'm already loving it

    Also... THE COMPETITION IS ON!!!

    I'm aiming for north of 1,100 total now >:-D
    Originally Posted by WolfRose7 View Post
    No worries man, glad you like it.

    I'd be happy with a 500(kg) sometime soon, mostly a bench bro though, want 140 kg by February latest
    Hey. Don't forget me. I pioneered the Calgary programs on this forum. Also got featured on FCF several months back. Doesn't that count for something? (BTW, intel is they've got an unreleased program to continue the 16 week. Thank me later.)

    Log lookin' hyped, Camaro. Love the anime in the vid but she needs to move around more.

    Did you plan out all weights for all weeks in advance?
    Currently running Calgary programming again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1618375061&viewfull=1#post1618375061
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  8. #8
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is online now
    Originally Posted by ECGordyn View Post
    Hey. Don't forget me. I pioneered the Calgary programs on this forum. Also got featured on FCF several months back. Doesn't that count for something? (BTW, intel is they've got an unreleased program to continue the 16 week. Thank me later.)

    Log lookin' hyped, Camaro. Love the anime in the vid but she needs to move around more.

    Did you plan out all weights for all weeks in advance?
    B R O T H E R!!!



    When she sees how cool we dance, she will naturally start dancing

    I filled in the first 4 weeks in advance to avoid any issues with unexpected inadequate preparation, but if I feel I need to push on the gas or the breaks I'll adjust the numbers. Most of the numbers are a bit on the forgiving side in anticipation of the fatigue build up because I don't want my ego to burn me up this early.

    I loved today's workout!!! A M A Z E !

    Only issue I had was with RDL, where I kept scraping up my knees and my shins. I thought Deadlift socks may help, but I think I may just wear some sweat pants for the pulls.

    Anyway, cheers bro! I'm looking forward to whatever Calgary Barbell comes up with next. I'm planning on ordering some apparel or something to support them. I haven't checked but if they have sweatpants, I'm in the market.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  9. #9
    Registered User tommy4life's Avatar
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    This is one fancy thread. Its like being back on myspace. Nice
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  10. #10
    Registered User WolfRose7's Avatar
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    Originally Posted by ECGordyn View Post
    Hey. Don't forget me. I pioneered the Calgary programs on this forum. Also got featured on FCF several months back. Doesn't that count for something? (BTW, intel is they've got an unreleased program to continue the 16 week. Thank me later.)

    Log lookin' hyped, Camaro. Love the anime in the vid but she needs to move around more.

    Did you plan out all weights for all weeks in advance?
    This will give away my lack of progress for years...

    But I was on running calagry on here back in 2017 lol
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  11. #11
    Rows Could've Saved Jack Camarija's Avatar
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    Originally Posted by tommy4life View Post
    This is one fancy thread. Its like being back on myspace. Nice
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  12. #12
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
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    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Tuesday, October 13, 2020

    Age: 32

    Height: 6 foot 3 inches

    Day 266 Morning Weight: 191 Pounds

    Day 266 Body Fat %: ~ 14 %

    Day 266 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    500 g Milk ~ 166.667 calories, 27.083 g protein

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber

    -

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    C4 Ultimate - 5 calories

    Gatorade x3 ~ 240 calories

    -
    SPLIT INTO TWO MEALS:


    1 Cup White Rice ~ 640 calories, 12 g protein, 4 g fiber

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    160 g Ham ~ 200 calories, 28.571 g protein, 8.571 g fat

    200 g Black Beans ~ 169.231 calories, 10.768 g protein, 7.692 g fiber

    4x Eggs ~ 240 calories, 24 g protein, 16 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -
    SPLIT INTO TWO MEALS:


    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    -


    Total ~ 3,645.898 calories, 235.422 g protein, 88.071 g fat, 32.692 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Week 1 - Day 2

    Cossack Squats Warm Up
    [BW]
    10 Reps -
    10 Reps -
    10 Reps -
    5 Reps -

    + SUPERSET

    Neutral Grip Pullup
    [BW]
    5 Reps -
    5 Reps -
    5 Reps -
    5 Reps -

    Competition Deadlift
    [Olympic Bar = 45 lbs]
    8 Reps -
    8 Reps -

    [Olympic Bar + Collars + 2x45 lbs + 2x5 lbs = 145 lbs]
    5 Reps -
    5 Reps -

    [Olympic Bar + Collars + 2x45 lbs + 2x35 lbs + 2x5 lbs = 215 lbs]
    3 Reps -

    [Olympic Bar + Collars + 4x45 lbs + 2x10 lbs = 245 lbs]
    2 Reps -

    [Olympic Bar + Collars + 4x45 lbs + 2x25 lbs = 275 lbs]
    2 Reps - easy peasy good form

    [Olympic Bar + Collars + 4x45 lbs + 2x35 lbs + 2x5 lbs = 305 lbs]
    1 Reps - good form

    [Olympic Bar + Collars + 6x45 lbs + 2x5 lbs = 325 lbs]
    3 Reps - good form
    3 Reps - good form easy love it
    3 Reps - i love it! Light enough for no fatigue, but heavy enough to train. Heck perfect!

    [Olympic Bar + Collars + 4x45 lbs + 2x25 lbs = 275 lbs]
    5 Reps - no versa gripps, supremely easy
    5 Reps - no versa gripps, 3asy but I'm glad I stopped EXACTLY here

    2ct Pause Bench - 8 RPE
    [Olympic Bar = 45 lbs]
    8 Reps - trying out belted bench today
    8 Reps -

    [Olympic Bar + Collars + 2x25 lbs = 95 lbs]
    5 Reps -
    5 Reps -

    [Olympic Bar + Collars + 2x35 lbs + 2x5 lbs = 125 lbs]
    3 Reps -

    [Olympic Bar + Collars + 2x45 lbs + 2x5 lbs = 145 lbs]
    2 Reps -

    [Olympic Bar + Collars + 2x45 lbs + 2x10 lbs + 2x5 lbs = 165 lbs]
    2 Reps -

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs = 185 lbs]
    1 Reps - feels so good

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]


    4 Reps - see above
    4 Reps - easy peasy
    4 Reps - got it
    4 Reps - yup

    Competition Squat
    [Olympic Bar = 45 lbs]
    8 Reps -
    8 Reps -

    [Olympic Bar + Collars + 2x25 lbs + 2x5 lbs = 105 lbs]
    5 Reps -
    5 Reps -

    [Olympic Bar + Collars + 2x45 lbs + 2x5 lbs = 145 lbs]
    3 Reps -

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs = 185 lbs]
    2 Reps -

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs = 205 lbs]
    2 Reps -

    [Olympic Bar + Collars + 2x45 lbs + 2x35 lbs + 2x5 lbs = 215 lbs]
    1 Reps -

    [Olympic Bar + Collars + 4x45 lbs + 2x2.5 lbs = 230 lbs]
    5 Reps - very easy but my adductors are sensitive again
    5 Reps - easy but adductors bugging me

    Hammer Strength ISO Mid Row Pronated Grip (1 second pause)
    (Seat Height: #9)

    [Empty Arm]
    8 Reps
    8 Reps

    [1x45 lbs = 45 lbs Per Arm]
    5 Reps
    5 Reps

    [1x45 lbs + 25 lbs = 70 lbs Per Arm]
    3 Reps

    [1x45 lbs + 25 lbs + 5 lbs = 75 lbs Per Arm]
    2 Reps

    [1x45 lbs + 35 lbs + 5 lbs = 85 lbs Per Arm]
    2 Reps

    [2x45 lbs + 5 lbs = 95 lbs Per Arm]
    1 Rep

    [2x45 lbs + 10 lbs + 5 lbs = 105 lbs Per Arm]
    10 Reps -
    10 Reps - great
    10 Reps -
    12 Reps - maybe 2 perfect form reps in reserve

    Hip Adduction Cool Down
    (Leg Position: #4)

    [75 lbs]
    15 Reps - slow with pause at peak contraction
    12 Reps - feel that burn
    10 Reps - my adductors already feel better wow instantaneous relief

    One Arm Face Pull Cool Down
    [10 lbs]
    10 Reps - good stuff
    10 Reps - feels good
    10 Reps -

    Notes:



    Love the workout, but my adductors need some extra loving. More cossack squats warmup?

    Maybe I just add some machine adductions at the start of each workout, and put cossack squats as a warmup immediately before squats? Yes that.

    For today, machine hip adductions as cool down instead of reverse hyper. Instant adductor relief. I do miss reverse hyper, but I can do that tomorrow for rehab work. No big deal.

    Workout lasted a bit over 3 hours today lol

    So many warm up sets!!!!
    Last edited by Camarija; 10-14-2020 at 07:32 AM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
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  13. #13
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 505
    Rep Power: 11220
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Wednesday, October 14, 2020

    Age: 32

    Height: 6 foot 3 inches

    Day 266 Morning Weight: 191 Pounds

    Day 266 Body Fat %: ~ 14 %

    Day 266 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    480 g Milk ~ 160 calories, 26 g protein

    -

    200 g Black Beans ~ 169.231 calories, 10.768 g protein, 7.692 g fiber

    3x Eggs ~ 180 calories, 18 g protein, 12 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Munster Cheese ~ 80 calories, 5 g protein, 6 g fat

    Tortilla x4 ~ 200 calories, 4 g protein, 2 g fat, 4 g fiber

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    2 TBSP Olive Oil ~ 240 calories, 28 g fat

    -
    SPLIT INTO TWO MEALS:


    1 Cup White Rice ~ 640 calories, 12 g protein, 4 g fiber

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    -

    240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber

    -

    Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

    -


    Total ~ 3,834.231 calories, 212.768 g protein, 156.5 g fat, 38.692 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Week 1 - REST DAY 1

    Notes:



    Yup I'm still feeling it
    Last edited by Camarija; 10-17-2020 at 01:22 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
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  14. #14
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 505
    Rep Power: 11220
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Thursday, October 14, 2020

    Age: 32

    Height: 6 foot 3 inches

    Day 266 Morning Weight: 191 Pounds

    Day 266 Body Fat %: ~ 14 %

    Day 266 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours + 1 hour nap

    Diet: Calorie Surplus

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    480 g Milk ~ 160 calories, 26 g protein

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    100 g Black Beans ~ 84.6155 calories, 5.384 g protein, 3.846 g fiber

    3x Eggs ~ 180 calories, 18 g protein, 12 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Munster Cheese ~ 80 calories, 5 g protein, 6 g fat

    Tortilla x6 ~ 300 calories, 6 g protein, 3 g fat, 6 g fiber

    -

    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    C4 Ultimate ~ 5 calories

    Gatorade x3 ~ 240 calories

    -

    Dymatize ISO 100 Gourmet Chocolate x1~ 120 calories, 25 g protein, 0.5 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    113 g Wild Rice ~ 401.778 calories, 17.578 g protein, 7.533 g fiber

    -

    Dymatize ISO 100 Gourmet Chocolate x1~ 120 calories, 25 g protein, 0.5 g fat

    -

    Dymatize ISO 100 Gourmet Chocolate x1~ 120 calories, 25 g protein, 0.5 g fat

    -

    240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber

    -

    Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

    -

    Total ~ 3,856.3935 calories, 239.962 g protein, 144 g fat, 40.379 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Week 1 - Day 3

    Hip Adduction Warm Up
    (Leg Position: #4)

    [75 lbs]
    6 Reps
    6 Reps
    6 Reps

    + SUPERSET WARM UP

    Hip Abduction Warm Up
    (Leg Position: #8)

    [75 lbs]
    10 Reps
    10 Reps
    10 Reps

    Cossack Squats Warm Up
    [BW]
    5 Reps
    5 Reps - ok
    5 Reps
    5 Reps - ok

    + SUPERSET WARM UP

    Neutral Grip Pullup
    [BW]
    5 Reps
    5 Reps - ok
    5 Reps
    5 Reps - ok

    2ct Pause Squat - 8 RPE
    [Olympic Bar = 45 lbs]
    8 Reps
    8 Reps

    [Olympic Bar + Collars + 2x35 lbs = 115 lbs]
    5 Reps - so far so good, knees a bit rickety
    5 Reps

    [Olympic Bar + Collars + 2x45 lbs + 4x10 lbs = 175 lbs]
    3 Reps

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]
    2 Reps

    [Olympic Bar + Collars + 4x45 lbs = 225 lbs]
    2 Reps - my adductors feel hot instead of sensitive. I think this is a good sign the warmups worked?

    [Olympic Bar + Collars + 4x45 lbs + 2x10 lbs= 245 lbs]
    1 Reps - adductors feel hot, not sensitive

    [Olympic Bar + Collars + 4x45 lbs + 4x10 lbs = 265 lbs]
    4 Reps - adductors are raging hot, but no pain
    4 Reps - no more adductor heat, just feels sore in between sets, not during the sets though
    4 Reps - spending so much time paused in the hole, the depth is my home now
    4 Reps - weaknesses exposed! Tipping forward and losing upper back tightness. Video below.



    Competition Pause Bench
    [Olympic Bar = 45 lbs]
    8 Reps
    8 Reps

    [Olympic Bar + 2x10 lbs + 2x5 lbs = 75 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + 2x35 lbs = 115 lbs]
    3 Reps

    [Olympic Bar + 2x35 lbs + 2x5 lbs = 125 lbs]
    2 Reps

    [Olympic Bar + 2x45 lbs + 2x5 lbs = 145 lbs]
    2 Reps

    [Olympic Bar + 2x45 lbs + 2x10 lbs = 155 lbs]
    1 Reps - super easy

    [Olympic Bar + 2x45 lbs + 2x10 lbs + 2x5 lbs + 2x2.5 lbs = 170 lbs]
    5 - super easy
    5 - easy, but I'm struggling to figure out correct form. Like somet8mes the bar feels too high or low on my chest, and when it's not dialed in, it just feels awkward AF
    5 - I picked a spot on my sternum and stuck with it, feels good
    5 - easy
    5 - easy
    5 - easy

    One Arm Face Pull Warm Up
    [10 lbs]
    10 Reps
    10 Reps

    Feet Up Bench - 8 RPE
    [Olympic Bar + 2x45 lbs + 2x10 lbs + 2x5 lbs + 2x2.5 lbs = 170 lbs]
    6 - too easy after all lol

    Feet Up Bench - 8 RPE
    [Olympic Bar + 2x45 lbs + 4x10 lbs = 175 lbs]
    5 - still too easy - RPE 7 or maybe even 6



    Feet Up Bench - 8 RPE
    [Olympic Bar + 2x45 lbs + 4x10 lbs + 2x2.5 lbs = 180 lbs]
    5 - still a bit easy

    Feet Up Bench - 8 RPE
    [Olympic Bar + 2x45 lbs + 2x25 lbs = 185 lbs]
    5 - perfection. Life, the universe, and everything became clear to me in this set. Lmfao, well at least it felt good

    One Arm Face Pull Cool Down
    [10 lbs]
    10 Reps
    10 Reps
    10 Reps
    10 Reps - good stuff

    Competition Deadlift
    [Olympic Bar = 45 lbs]
    8 Reps
    8 Reps

    [Olympic Bar + Collars + 2x35 lbs = 115 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + Collars + 2x45 lbs + 4x10 lbs = 175 lbs]
    3 Reps

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]
    2 Reps

    [Olympic Bar + Collars + 4x45 lbs = 225 lbs]
    2 Reps - easy peasy

    [Olympic Bar + Collars + 4x45 lbs + 2x10 lbs = 245 lbs]
    1 Reps - too easy, is it supposed to be this easy? Yes, high effort deficit deadlifts tomorrow.

    [Olympic Bar + Collars + 4x45 lbs + 4x10 lbs = 265 lbs]
    5 Reps - double overhand super easy
    5 Reps

    Neutral Wide Grip Pull Up - Perfect Form
    [BW]
    10 Reps - RPE 8
    10 Reps - RPE 9
    10 Reps - RPE 10, wow my pullup strength decreased
    9 Reps + 1 Rep Forced Hang - RPE 10

    + SUPERSET COOL DOWN

    Reverse Hyper Cool Down
    [4x25 lbs = 100 lbs]
    15 Reps - YUP
    15 Reps - yes
    15 Reps - easy
    15 Reps - ye

    Notes:



    I'm chickening out on Feet Up Bench and dropping the weight 10 lbs from the planned 180 lbs to 170 lbs. It MAY be too easy, we'll see about that, but for certain I don't want to accidentally aggravate my shoulders from pushing the intensity to high too quickly. I see that tomorrow is a high intensity bench day so yeah, I'll tell myself I'm saving it for that.

    Pushed Larson Bench up to 185 lbs and it was perfect.

    Paused Squats, the hole became my home but exposed weaknesses, like need to toghten upper back and keep my auads flexed at the bottom.

    Deadlifts easy peasy

    Pullups were tougher than expected but okay

    Adduction / Abduction will become my new warmup. Hips were much happier today because of it.

    Wprkout lasted a bit over 3 hours!!! Wtf
    Last edited by Camarija; 10-15-2020 at 09:05 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
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  15. #15
    Registered User WolfRose7's Avatar
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    I just work up in the same rep range as the intended work set for stuff like feet up.

    Today was 60 x 10, 70 x 10, 80 x 14 (decided to amrap rather than jump again).
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  16. #16
    Time is Muscle ECGordyn's Avatar
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    I prefer Larsen to feet up bench anyway. With FU bench you can still arch and leg drive a bit, even unintentionally. Larsen takes away nearly all chance of that.
    Currently running Calgary programming again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1618375061&viewfull=1#post1618375061
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  17. #17
    Rows Could've Saved Jack Camarija's Avatar
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    Originally Posted by WolfRose7 View Post
    I just work up in the same rep range as the intended work set for stuff like feet up.

    Today was 60 x 10, 70 x 10, 80 x 14 (decided to amrap rather than jump again).
    Okay, so for example if 170 lbs x 4 is far too easy, I could just make incremental jumps in weight until I hit RPE 8 or something?

    Originally Posted by ECGordyn View Post
    I prefer Larsen to feet up bench anyway. With FU bench you can still arch and leg drive a bit, even unintentionally. Larsen takes away nearly all chance of that.
    Just googled that and now I want to give that a try!

    (also because I'm afraid I may lose balance with my feet on the bench)

    Thanks bros!
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  18. #18
    Registered User WolfRose7's Avatar
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    Originally Posted by Camarija View Post
    Okay, so for example if 170 lbs x 4 is far too easy, I could just make incremental jumps in weight until I hit RPE 8 or something?



    Just googled that and now I want to give that a try!

    (also because I'm afraid I may lose balance with my feet on the bench)

    Thanks bros!
    yes exactly that, 3-5% jumps are usually going to be about 1 rpe higher.
    I'm also a larsen guy.
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  19. #19
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by Camarija View Post
    (also because I'm afraid I may lose balance with my feet on the bench)

    Thanks bros!
    That's where the unintentional leg drive / foot drive sneaks in, you're trying to keep balance.

    I feared that at first too but never had anything happen, even on a crappy bench
    Currently running Calgary programming again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1618375061&viewfull=1#post1618375061
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  20. #20
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
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    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Friday, October 15, 2020

    Age: 32

    Height: 6 foot 3 inches

    Day 266 Morning Weight: 191 Pounds

    Day 266 Body Fat %: ~ 14 %

    Day 266 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 10 Hours + 30 Minute Nap

    Diet: Calorie Surplus

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    480 g Milk ~ 160 calories, 26 g protein

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    500 g Milk ~ 166.667 calories, 27.083 g protein

    -

    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    C4 Ultimate - 5 calories

    Gatorade x3 ~ 240 calories

    -

    SPLIT INTO TWO MEALS:


    1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    -

    240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber

    -

    Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

    -


    Total ~ 3,836.667 calories, 211.083 g protein, 120.5 g fat, 40 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Week 1 - Day 4

    Hip Adduction Warm Up
    (Leg Position: #4)

    [75 lbs]
    6 Reps
    6 Reps
    6 Reps

    + SUPERSET WARM UP

    Hip Abduction Warm Up
    (Leg Position: #8)

    [75 lbs]
    12 Reps
    12 Reps
    12 Reps

    Cossack Squats Warm Up
    [BW]
    5 Reps
    5 Reps - ok
    5 Reps - ok
    5 Reps

    + SUPERSET WARM UP

    Neutral Grip Pullup
    [BW]
    5 Reps
    5 Reps - ok
    5 Reps - ok
    5 Reps

    2ct Pause Deadlifts (pause barely off the floor) - RPE 8
    [Olympic Bar = 45 lbs]
    8 Reps
    8 Reps

    [Olympic Bar + Collars + 2x45 lbs = 135 lbs]
    5 Reps - okay
    5 Reps - okay

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]
    3 Reps - okay

    [Olympic Bar + Collars + 4x45 lbs = 225 lbs]
    2 Reps - okay

    [Olympic Bar + Collars + 4x45 lbs + 2x10 lbs + 2x5 lbs = 255 lbs]
    2 Reps - double overhand, no straps

    [Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x5 lbs= 285 lbs]
    1 Reps - double overhand, no straps

    [Olympic Bar + Collars + 4x45 lbs + 2x35 lbs + 2x5 lbs = 305 lbs]

    4 Reps - double overhand, no straps, see video above
    4 Reps - yup
    4 Reps - im going to try to exaggerate anterior pelvic tilt, arched back
    4 Reps - finally used straps, form greatly improved, video below


    Reverse Hyper Cool Down
    [4x25 lbs = 100 lbs]
    15 Reps - feels good
    15 Reps - not good, someone put a trash can behind me mid set, and of course I knocked it over, ffs, tightened my lower back right up
    15 Reps - a bit better but still lower back tightness
    15 Reps - lower back probably feels worse now than before my 2nd set but oh well

    Touch and Go Bench - RPE 9
    [Olympic Bar = 45 lbs]
    8 Reps
    8 Reps

    [Olympic Bar + 2x25 lbs = 95 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + 2x45 lbs = 135 lbs]
    3 Reps

    [Olympic Bar + 2x45 lbs + 2x10 lbs = 155 lbs]
    2 Reps

    [Olympic Bar + 2x45 lbs + 4x10 lbs = 175 lbs]
    2 Reps - EZ PZ

    [Olympic Bar + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]
    1 Reps

    [Olympic Bar + Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
    7 Reps - I wanted to test myself, and this was about RPE 10 for me, no leg drive though lol
    6 Reps - leg drive on last rep
    6 Reps - leg drive last 3 reps

    One Arm Face Pull Cool Down
    [10 lbs]
    11 Reps - yup
    11 Reps - yup
    11 Reps - yup
    11 Reps - yup

    Close Grip Incline DB Press
    [2x20 lb DBs = 40 lbs]
    8 Reps
    8 Reps

    [2x25 lb DBs = 50 lbs]
    5 Reps - yup
    5 Reps

    [2x35 lb DBs = 70 lbs]
    3 Reps

    [2x40 lb DBs = 80 lbs]
    2 Reps

    [2x45 lb DBs = 90 lbs]
    2 Reps - okay

    [2x50 lb DBs = 100 lbs]
    1 Reps - yup

    [2x55 lb DBs = 110 lbs]
    8 10 Reps - was lighter than expected
    8 10 Reps - did it again
    8 10 Reps - and again
    8 10 Reps - so heavier next time

    Hammer Strength ISO Mid Row Neutral Grip (1 second pause)
    (Seat Height: #5)

    [Empty Arm]
    8 Reps
    8 Reps

    [1x45 lbs = 45 lbs Per Arm]
    5 Reps
    5 Reps

    [1x45 lbs + 25 lbs = 70 lbs Per Arm]
    3 Reps

    [1x45 lbs + 25 lbs + 5 lbs = 75 lbs Per Arm]
    2 Reps

    [1x45 lbs + 35 lbs + 5 lbs = 85 lbs Per Arm]
    2 Reps

    [2x45 lbs + 5 lbs = 95 lbs Per Arm]
    1 Rep - okay

    [2x45 lbs + 10 lbs + 5 lbs = 105 lbs Per Arm]
    10 Reps - feel it deep in my lats and the squeeze at the end with the pause gets my rear delts too
    10 Reps - feels great!! 2 minute rests
    10 Reps - great, 2 minute rest again
    10 Reps - perfect
    10 Reps - great!
    10 Reps - 3 minute rest this time

    Notes:



    My shoulder feels wonky on the barbell close grip incline bench press, so I'm subbing it for DB incline close grip / hammer grip press.

    I added some of my form videos up from yesterday.

    Another +3 hour workout today Lol

    Paused Deadlift weight was fine

    Touch and Go Bench weight was fine

    Incline close grip bench weight needs to go up to 120 lbs (2x60 lbs) next time

    One Arm Row weight feels fine

    Surprisingly, my right shoulder doesn't feel too bad today. It felt more sensitive yesterday, and today it feels minimally off, but mostly good.

    Tomorrow I may do a light workout of some abs + (curls or chin ups)
    Last edited by Camarija; 10-16-2020 at 11:56 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
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  21. #21
    Rows Could've Saved Jack Camarija's Avatar
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    Posts: 505
    Rep Power: 11220
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Saturday, October 17, 2020

    Age: 32

    Height: 6 foot 3 inches

    Day 266 Morning Weight: 191 Pounds

    Day 266 Body Fat %: ~ 14 %

    Day 266 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 7.5 Hours

    Diet: Calorie Surplus

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    480 g Milk ~ 160 calories, 26 g protein

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

    -

    3x Eggs ~ 180 calories, 18 g protein, 12 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Swiss Cheese x 2 ~ 160 calories, 12 g protein, 14 g fat

    Tortilla x10 ~ 500 calories, 10 g protein, 5 g fat, 10 g fiber

    -

    Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

    -
    SPLIT INTO TWO MEALS:


    1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    -

    240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber

    -

    Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

    -


    Total ~ 3,845 calories, 215 g protein, 145.5 g fat, 41 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Week 1 - REST DAY 2

    Walk Outside
    47 Minutes
    Light Intensity Steady State Cardio


    Notes:



    Feeling too lazy to work on abs and biceps today, taking it easy and chill like an early Sunday.

    I'm looking into programs to run after this.

    I'm interested in receiving coaching from Team 3DMJ. Ultimately, my goal is to compete in classic physique, and I think Team 3DMJ can get me there. But I'm concerned my training age is too young, and real age is too old, to be considered for their coaching.

    I'm considering running Barbell Medicine Hypertrophy I and Hypertrophy II templates for a couple bulks and a couple cuts to get more training under my belt before I apply for coaching, if that makes sense? Maybe even following that up with a bulk on Renaissance Periodization Physique Template and/or the Barbell Medicine Bodybuilding Template. I dunno.
    Last edited by Camarija; 10-17-2020 at 09:46 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  22. #22
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 505
    Rep Power: 11220
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Sunday, October 18, 2020

    Age: 32

    Height: 6 foot 3 inches

    Day 266 Morning Weight: 191 Pounds

    Day 266 Body Fat %: ~ 14 %

    Day 266 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 9.5 Hours

    Diet: Calorie Surplus

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    480 g Milk ~ 160 calories, 26 g protein

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

    -

    3x Eggs ~ 180 calories, 18 g protein, 12 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Tortilla x10 ~ 500 calories, 10 g protein, 5 g fat, 10 g fiber

    -

    Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

    Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

    -
    SPLIT INTO TWO MEALS:


    1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    -

    240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber

    -


    Total ~ 3,685 calories, 203 g protein, 131.5 g fat, 41 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Week 1 - REST DAY 3

    Notes:








    I can literally feel my upper middle chest growing, and it's both awesome and painful.
    Last edited by Camarija; 10-18-2020 at 08:30 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  23. #23
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 505
    Rep Power: 11220
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Monday, October 19, 2020

    Age: 32

    Height: 6 foot 3 inches

    Day 266 Morning Weight: 191 Pounds

    Day 266 Body Fat %: ~ 14 %

    Day 266 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8.5 Hours

    Diet: Calorie Surplus

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    520 g Milk ~ 173.333 calories, 28.167 g protein

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    C4 Ultimate - 5 calories

    Gatorade x3 ~ 240 calories

    -

    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    -

    8 oz Red Snapper ~ 290 calories, 58 g protein, 4 g fat

    Salad ~ 400 calories, 9 g protein, 22 g fat, 10 g fiber

    0.5 oz Parmesean Cheese ~ 61 calories, 5.45 protein, 4.05 g fat

    Coca Cola ~ 150 calories

    -

    Chipotle Bacon Burger ~ 740 calories, 40 g protein, 50 g fat

    Extra Beef Patty ~ 210 calories, 20 g protein, 10 g fat

    Fries ~ 330 calories, 10 g fat

    -

    2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

    -

    Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

    -


    Total ~ 3,959.333 calories, 273.617 g protein, 138.55 g fat, 28 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Week 2 - Day 1

    Hip Adduction Warm Up
    (Leg Position: #4)

    [75 lbs]
    6 Reps
    6 Reps
    6 Reps

    + SUPERSET WARM UP

    Hip Abduction Warm Up
    (Leg Position: #8)

    [75 lbs]
    13 Reps
    13 Reps
    13 Reps

    Cossack Squats Warm Up
    [BW]
    5 Reps
    5 Reps
    5 Reps

    + SUPERSET WARM UP

    Neutral Grip Pullup
    [BW]
    5 Reps
    5 Reps
    5 Reps

    Competition Squat
    [Olympic Bar = 45 lbs]
    8 Reps
    8 Reps

    [Olympic Bar + Collars + 2x45 lbs = 135 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs = 185 lbs]
    3 Reps

    [Olympic Bar + Collars + 4x45 lbs = 225 lbs]
    2 Reps

    [Olympic Bar + Collars + 4x45 lbs + 2x10 lbs = 245 lbs]
    2 Reps

    [Olympic Bar + Collars + 4x45 lbs + 4x10 = 265 lbs]
    1 Reps

    [Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x5 lbs = 285 lbs]
    3 Reps - felt heavy but easy enough. Should be an RPE of ~6 but felt like RPE ~7. No adductor pain though.
    3 Reps - trying to focus on stronger quads and tighter upper back (my weaknesses from pause squats)
    3 Reps - first rep was shaky, second rep great speed and form, third rep perfect form but much slower speed
    3 Reps - good intensity, good form, last rep was slow

    [Olympic Bar + Collars + 4x45 lbs + 2x10 lbs = 245 lbs]
    5 Reps - great!
    5 Reps - pas de problème

    Competition Pause Bench
    [Olympic Bar = 45 lbs]
    8 Reps
    8 Reps

    [Olympic Bar + 2x25 lbs = 95 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + 2x45 lbs = 135 lbs]
    3 Reps

    [Olympic Bar + 2x45 lbs + 2x10 lbs = 155 lbs]
    2 Reps

    [Olympic Bar + 2x45 lbs + 4x10 lbs = 175 lbs]
    2 Reps

    [Olympic Bar + 2x45 lbs + 2x25 lbs = 185 lbs]
    1 Reps

    [Olympic Bar + 2x45 lbs + 2x25 lbs + 2x5 lbs + 2x2.5 lbs = 200 lbs]
    3 Reps - super easy
    3 Reps - super easy again
    3 Reps - ^^ same
    3 Reps - very easy
    3 Reps - ez pz

    [Olympic Bar + 2x45 lbs + 2x10 lbs + 2x5 lbs + 2x2.5 lbs = 170 lbs]
    5 Reps - ez but feels good!
    5 Reps - same
    5 Reps - great

    One Arm Face Pull Cool Down
    [10 lbs]
    11 Reps - cool
    11 Reps - yup
    11 Reps - okie
    11 Reps - kay

    Romanian Deadlift - 8 RPE
    [Olympic Bar = 45 lbs]
    8 Reps
    8 Reps

    [Olympic Bar + Collars + 2x45 lbs = 135 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]
    3 Reps

    [Olympic Bar + Collars + 4x45 lbs = 225 lbs]
    2 Reps

    [Olympic Bar + Collars + 4x45 lbs + 2x10 lbs + 2x5 lbs = 255 lbs]
    2 Reps

    [Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x5 lbs= 285 lbs]
    1 Reps - I'm ready!!

    [Olympic Bar + Collars + 4x45 lbs + 2x35 lbs + 2x5 lbs = 305 lbs]


    8 Reps - came prepared with sweatpants today, but still feel the bruising! See above video.
    8 Reps - check for hernias after this lol. Felt something hot, could have just been my belt friction against my skin. I hope.
    8 Reps - no hernia, all good!
    8 Reps - yup

    Side Planks (seconds per side)
    [BW]
    30 seconds
    30 seconds - oof
    30 seconds - ah
    30 seconds

    + SUPERSET WITH:

    Reverse Hyper Cool Down
    [4x25 lbs = 100 lbs]
    15 Reps
    15 Reps - so good
    15 Reps - perfect, don't need more


    Walk On The Beach
    70 Minutes
    Light Intensity Steady State Cardio


    Notes:



    This program is really wonderful. The progression and fatigue management make sense in a way that just clicks when I'm going through the workouts. I can't wait for the Calgary Barbell Apparel shop to reopen (hopefully with sweatpants).

    3 hours 15 minutes

    Holy warm ups Batman

    Tomorrow looks like an easy day.

    High calories today but I'm bulking so whatever.
    Last edited by Camarija; 10-19-2020 at 10:45 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  24. #24
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 505
    Rep Power: 11220
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Tuesday, October 20, 2020

    Age: 32

    Height: 6 foot 3 inches

    Day 266 Morning Weight: 191 Pounds

    Day 266 Body Fat %: ~ 14 %

    Day 266 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8.5 Hours

    Diet: Calorie Surplus

    -

    120 g Cereal ~ 420 calories, 9 g protein, 3 g fat, 12 g fiber

    500 g Milk ~ 166.667 calories, 27.083 g protein

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    3x Eggs ~ 180 calories, 18 g protein, 12 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Cheddar Cheese x 1 ~ 110 calories, 6 g protein, 9 g fat

    Tortilla x6 ~ 300 calories, 6 g protein, 3 g fat, 6 g fiber

    -

    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    -

    C4 Ultimate - 5 calories

    Gatorade x3 ~ 240 calories

    -

    SPLIT INTO TWO MEALS:


    1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    -

    240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber

    -

    Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

    -


    Total ~ 3,846.667 calories, 206.083 g protein, 135.5 g fat, 40 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Week 2 - Day 2

    Hip Adduction Warm Up
    (Leg Position: #4)

    [75 lbs]
    6 Reps
    6 Reps
    6 Reps

    + SUPERSET WARM UP

    Hip Abduction Warm Up
    (Leg Position: #8)

    [75 lbs]
    13 Reps
    13 Reps
    13 Reps

    Neutral Grip Pullup
    [BW]
    5 Reps
    5 Reps
    5 Reps

    Competition Deadlift
    [Olympic Bar = 45 lbs]
    8 Reps
    8 Reps

    [Olympic Bar + Collars + 2x45 lbs + 2x5 lbs = 145 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + Collars + 4x45 lbs = 225 lbs]
    3 Reps

    [Olympic Bar + Collars + 4x45 lbs + 2x10 lbs = 245 lbs]
    2 Reps

    [Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x5 lbs = 285 lbs]
    2 Reps

    [Olympic Bar + Collars + 6x45 lbs = 315 lbs]
    1 Reps - it's go time in no time

    [Olympic Bar + Collars + 6x45 lbs + 2x10 lbs = 335 lbs]
    3 Reps - nothing special
    3 Reps - glad I wore sweat pants, but I need shin guards
    3 Reps - yeah ok
    3 Reps - dude next to me deadliftjng 10 plates for reps wtf

    [Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x5 lbs = 285 lbs]
    5 Reps - absurdly easy
    5 Reps - I feel the intensity of the dude deadlifting next to me and its inspiring

    2ct Pause Bench - 8 RPE
    [Olympic Bar = 45 lbs]
    8 Reps
    8 Reps

    [Olympic Bar + Collars + 2x25 lbs = 95 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + Collars + 2x35 lbs + 2x5 lbs = 125 lbs]
    3 Reps

    [Olympic Bar + Collars + 2x45 lbs + 2x5 lbs = 145 lbs]
    2 Reps

    [Olympic Bar + Collars + 2x45 lbs + 4x10 lbs = 165 lbs]
    2 Reps

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs = 185 lbs]
    1 Reps - I'm ready for this

    [Olympic Bar + Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
    3 Reps - felt amazing
    3 Reps - great
    3 Reps - easy peasy
    3 Reps - easy

    One Arm Face Pull Cool Down
    [10 lbs]
    11 Reps - okay
    11 Reps - yup
    11 Reps - yes
    11 Reps - ok

    Cossack Squats Warm Up
    [BW]
    5 Reps
    5 Reps
    5 Reps

    Competition Squat
    [Olympic Bar = 45 lbs]
    8 Reps
    8 Reps

    [Olympic Bar + Collars + 2x25 lbs + 2x5 lbs = 105 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + Collars + 2x45 lbs + 2x10 lbs = 155 lbs]
    3 Reps

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs = 185 lbs]
    2 Reps

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs = 205 lbs]
    2 Reps

    [Olympic Bar + Collars + 4x45 lbs = 225 lbs]
    1 Reps

    [Olympic Bar + Collars + 4x45 lbs + 2x10 lbs = 245 lbs]
    5 Reps - Paused Squats, really focusing on tight upper back, lats, quads, staying upright the entire time, overall form focus slow and controlled
    5 Reps - Paused Squats again, but coughed on my saliva mid set, pushed through anyway
    5 Reps - Paused, easy

    Reverse Hyper Cool Down
    [4x25 lbs = 100 lbs]
    15 Reps - feels great
    15 Reps - yup
    15 Reps - ok

    Hammer Strength ISO Mid Row Pronated Grip (1 second pause)
    (Seat Height: #9)

    [Empty Arm]
    8 Reps
    8 Reps

    [1x45 lbs + 1x5 lbs = 50 lbs Per Arm]
    5 Reps
    5 Reps

    [1x45 lbs + 1x25 lbs + 1x5 lbs = 75 lbs Per Arm]
    3 Reps

    [1x45 lbs + 1x25 lbs + 1x10 lbs + 1x5 lbs = 85 lbs Per Arm]
    2 Reps

    [2x45 lbs + 1x5 lbs = 95 lbs Per Arm]
    2 Reps

    [2x45 lbs + 1x10 lbs + 1x5 lbs = 105 lbs Per Arm]
    1 Rep - ready to go!

    [2x45 lbs + 1x25 lbs = 115 lbs Per Arm]
    10 Reps - yup
    10 Reps - ok
    10 Reps - ok
    12 Reps - ok

    Notes:



    Workout Duration: 3 hours 15 minutes

    Last edited by Camarija; 10-20-2020 at 06:38 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  25. #25
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 505
    Rep Power: 11220
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Wednesday, October 21, 2020

    Age: 32

    Height: 6 foot 3 inches

    Day 266 Morning Weight: 191 Pounds

    Day 266 Body Fat %: ~ 14 %

    Day 266 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 10.75 Hours

    Diet: Calorie Surplus

    -

    480 g Milk ~ 160 calories, 26 g protein

    120 g Cereal ~ 420 calories, 9 g protein, 3 g fat, 12 g fiber

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    3x Eggs ~ 180 calories, 18 g protein, 12 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Cheddar Cheese x 1 ~ 110 calories, 6 g protein, 9 g fat

    Tortilla x6 ~ 300 calories, 6 g protein, 3 g fat, 6 g fiber

    -
    SPLIT INTO TWO MEALS:


    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    -

    SPLIT INTO TWO MEALS:


    1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    -

    240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber

    -

    Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

    -

    Total ~ 3,595 calories, 205 g protein, 135.5 g fat, 40 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Week 2 - REST DAY 1

    Notes:


    Old Anime Day
    Last edited by Camarija; 10-21-2020 at 04:20 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  26. #26
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 505
    Rep Power: 11220
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Thursday, October 22, 2020

    Age: 32

    Height: 6 foot 3 inches

    Day 266 Morning Weight: 191 Pounds

    Day 266 Body Fat %: ~ 14 %

    Day 266 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8.25 Hours + 2 Hour Nap

    Diet: Calorie Surplus

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    480 g Milk ~ 160 calories, 26 g protein

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    3x Eggs ~ 180 calories, 18 g protein, 12 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Swiss Cheese ~ 80 calories, 6 g protein, 7 g fat

    Tortilla x6 ~ 300 calories, 6 g protein, 3 g fat, 6 g fiber

    -

    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    -

    C4 Ultimate ~ 5 calories

    Gatorade x3 ~ 240 calories

    -
    SPLIT INTO TWO MEALS:


    1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    -

    240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber

    -

    Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

    -

    Total ~ 3,810 calories, 205 g protein, 136.5 g fat, 37 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Week 2 - Day 3

    Hip Adduction Warm Up
    (Leg Position: #4)

    [75 lbs]
    7 Reps
    7 Reps
    7 Reps

    + SUPERSET WARM UP

    Hip Abduction Warm Up
    (Leg Position: #8)

    [75 lbs]
    14 Reps
    14 Reps
    14 Reps

    Cossack Squats Warm Up
    [BW]
    5 Reps
    5 Reps
    5 Reps

    + SUPERSET WARM UP

    Neutral Grip Pullup
    [BW]
    5 Reps
    5 Reps
    5 Reps

    2ct Pause Squat - 8 RPE
    [Olympic Bar = 45 lbs]
    8 Reps
    8 Reps

    [Olympic Bar + Collars + 2x35 lbs + 2x5 lbs = 125 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + Collars + 2x45 lbs + 4x10 lbs = 175 lbs]
    3 Reps

    [Olympic Bar + Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
    2 Reps - this weight felt ideal for training without fatigue

    [Olympic Bar + Collars + 4x45 lbs + 2x5 lbs = 235 lbs]
    2 Reps - i think I prefer a slightly narrow stance, weird. I thought wide stance was better before.

    [Olympic Bar + Collars + 4x45 lbs + 2x10 lbs= 245 lbs]
    1 Reps - oddly more narrow stance and neutral foot angle feels better. I used to prefer feet angle outwards. 4 minute rest and then on to working sets.

    [Olympic Bar + Collars + 4x45 lbs + 2x25 lbs = 275 lbs]

    3 Reps - see above
    3 Reps - accidentally exhaled on last rep, squat morning
    3 Reps - need to keep focus and intensity, got sloppy
    3 Reps - better, I kept focus and intensity, good form
    3 Reps - I summoned the secrets of the universe to make this look easy. Video below.


    One Arm Face Pull Warm Up
    [10 lbs]
    12 Reps
    12 Reps

    WARM UP SUPERSET WITH:

    Competition Pause Bench
    [Olympic Bar = 45 lbs]
    8 Reps
    8 Reps

    [Olympic Bar + 4x10 lbs = 85 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + 2x35 lbs = 115 lbs]
    3 Reps

    [Olympic Bar + 2x45 lbs = 135 lbs]
    2 Reps

    [Olympic Bar + 2x45 lbs + 2x10 lbs = 155 lbs]
    2 Reps

    [Olympic Bar + 2x45 lbs + 4x10 lbs = 175 lbs]
    1 Reps - it's go time mofos

    [Olympic Bar + 2x45 lbs + 2x25 lbs = 185 lbs]
    4 Reps - RPE 4 lol
    4 Reps - yup easy
    4 Reps - yeah
    4 Reps - yup
    4 Reps - super easy
    4 Reps - easy

    One Arm Face Pull Warm Up
    [10 lbs]
    12 Reps
    10 Reps

    Feet Up Bench - 8 RPE
    [Olympic Bar + 2x45 lbs + 2x25 lbs = 185 lbs]
    4 Reps - easy

    [Olympic Bar + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]
    4 Reps - felt good but probably too easy

    [Olympic Bar + 2x45 lbs + 2x25 lbs + 2x10 lbs = 205 lbs]
    4 Reps - shaky unstable but easy. Instability hurt my right shoulder a tiny bit. see below



    One Arm Face Pull Cool Down
    [5 lbs]
    24 Reps

    [10 lbs]
    12 Reps
    12 Reps
    10 Reps - yup

    Competition Deadlift
    [Olympic Bar = 45 lbs]
    8 Reps
    8 Reps

    [Olympic Bar + Collars + 2x45 lbs = 135 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs = 185 lbs]
    3 Reps

    [Olympic Bar + Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
    2 Reps

    [Olympic Bar + Collars + 4x45 lbs + 2x5 lbs = 235 lbs]
    2 Reps

    [Olympic Bar + Collars + 4x45 lbs + 2x10 lbs= 245 lbs]
    1 Reps

    [Olympic Bar + Collars + 4x45 lbs + 2x25 lbs = 275 lbs]
    5 Reps - easy peezy, good form, no straps
    5 Reps - ez
    5 Reps - yup

    Reverse Hyper Cool Down
    [4x25 lbs = 100 lbs]
    15 Reps - ez
    15 Reps - good decompression
    15 Reps - ok

    Neutral Wide Grip Pull Up - Perfect Form
    [BW]
    10 Reps - ez
    10 Reps - RPE 8.5 ish
    10 Reps - RPE 9.5
    9 Reps + 1 Rep Forced Hang - RPE 10

    Notes:



    D O N T
    S T O P
    F E E L I N G
    T H E
    B E A T

    Workout Duration: 3 Hours 20 Minutes
    Last edited by Camarija; 10-22-2020 at 04:42 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  27. #27
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 505
    Rep Power: 11220
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Friday, October 23, 2020

    Age: 32

    Height: 6 foot 3 inches

    Day 266 Morning Weight: 191 Pounds

    Day 266 Body Fat %: ~ 14 %

    Day 266 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 9 Hours + 1 Hour Nap

    Diet: Calorie Surplus

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    480 g Milk ~ 160 calories, 26 g protein

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    480 g Milk ~ 160 calories, 26 g protein

    -

    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    C4 Ultimate - 5 calories

    Gatorade x3 ~ 240 calories

    -

    SPLIT INTO TWO MEALS:


    1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    -

    240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber

    -

    Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

    -


    Total ~ 3,830 calories, 210 g protein, 120.5 g fat, 40 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Week 2 - Day 4

    Hip Adduction Warm Up
    (Leg Position: #4)

    [75 lbs]
    7 Reps
    7 Reps
    7 Reps

    + SUPERSET WARM UP

    Hip Abduction Warm Up
    (Leg Position: #8)

    [75 lbs]
    14 Reps
    14 Reps
    14 Reps

    Cossack Squats Warm Up
    [BW]
    5 Reps
    5 Reps
    5 Reps

    + SUPERSET WARM UP

    Neutral Grip Pullup
    [BW]
    5 Reps
    5 Reps
    5 Reps

    2ct Pause Deadlifts (pause barely off the floor) - RPE 8
    [Olympic Bar = 45 lbs]
    8 Reps
    8 Reps

    [Olympic Bar + Collars + 2x45 lbs = 135 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs = 205 lbs]
    3 Reps

    [Olympic Bar + Collars + 4x45 lbs + 2x5 lbs = 235 lbs]
    2 Reps - ok

    [Olympic Bar + Collars + 4x45 lbs + 4x10 lbs = 265 lbs]
    2 Reps - yup

    [Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs= 295 lbs]
    1 Reps - a deadlift jack would have been nice to have here

    [Olympic Bar + Collars + 6x45 lbs = 315 lbs]

    3 Reps - see above
    3 Reps - ok, but focus on upper back tightness more
    3 Reps - nailed form, keep it tight and packed!!!
    3 Reps - good form
    3 Reps - see below


    One Arm Face Pull Warm Up
    [10 lbs]
    12 Reps
    12 Reps
    12 Reps

    Reverse Hyper Cool Down
    [4x25 lbs = 100 lbs]
    15 Reps - feels great!
    15 Reps - it feels so gosh darn good
    15 Reps - heck perfection

    Touch and Go Bench - RPE 10
    [Olympic Bar = 45 lbs]
    8 Reps
    8 Reps

    [Olympic Bar + 2x45 lbs + 2x5 lbs = 145 lbs]
    10 Reps

    [Olympic Bar + 2x45 lbs + 2x10 lbs + 2x5 lbs = 165 lbs]
    5 Reps

    [Olympic Bar + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]
    3 Reps - ITS GO TIME

    [Olympic Bar + Collars + 2x45 lbs + 4x10 lbs = 175 lbs]
    15 Reps - RPE 9
    12 Reps - RPE 10, failed on 13
    12 Reps - got all 12

    One Arm Face Pull Cool Down
    [10 lbs]
    12 Reps - yes
    12 Reps - yes
    10 Reps - yup

    Close Grip Incline DB Press
    [2x45 lb DBs = 90 lbs]
    10 Reps - yes

    [2x55 lb DBs = 110 lbs]
    5 Reps - I don't know what happened but it felt like ecstacy in heaven

    [2x65 lb DBs = 130 lbs]
    3 Reps - I'm ready!!!

    [2x60 lb DBs = 120 lbs]
    7 Reps - seemed good
    6 Reps - failed on 7, form felt off
    6 Reps - failed on 7, forgot to use leg drive on last rep
    6 Reps - failed on 7

    Hammer Strength ISO Mid Row Neutral Grip (1 second pause)
    (Seat Height: #5)

    [1x45 lbs + 35 lbs = 80 lbs Per Arm]
    10 Reps

    [2x45 lbs + 5 lbs = 95 lbs Per Arm]
    5 Rep

    [2x45 lbs + 25 lbs = 115 lbs Per Arm]
    3 Rep

    [2x45 lbs + 10 lbs + 5 lbs = 105 lbs Per Arm]
    10 Reps - felt good in the paused contraction
    10 Reps - feels great!
    10 Reps - love it
    10 Reps - yessir
    10 Reps - heck yes
    12 Reps - MMHMM

    Barbell Curl (Strict) Cool Down
    [45 lbs]
    18 Reps - RPE 7.5 , but I think my strict 1 RM curl is around 100 lbs right now

    Notes:



    D R O P P I N
    C 4

    Testing out a warm up scheme from Dr. Mike Israetel
    https://www.youtube.com/watch?v=HDq-68SlPgQ

    Begin with a 20RM+ weight and do it for around 10 reps
    Do at least 1 weight halfway between your 20RM+ and your planned working weight for a set of 5ish reps. The heavier the lift, the more sets of 8,6,4, et.c you do
    0-50 lbs: 1 intermediate set
    50-200 lbs: 2 intermediate sets
    200-400 lbs: 3 intermediate sets
    Do the working weight or 10% higher for 2-3 reps (potentiation)
    For each NEW exercise after, if same muscle, do just:
    The 5 rep with weight halfway between 20RM+ and working weight
    The working weight itself for 2-3 reps
    Decided to add a light set of barbell curls for fun.

    Shoulder is fine

    Workouts are long but I love this program!!!

    I think the bulk is going well, but maybe tomorrow I'll have an abs and arms day for extra swole.

    WORKOUT DURATION: 3 HOURS 20 MINUTES
    Last edited by Camarija; 10-23-2020 at 07:17 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  28. #28
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 505
    Rep Power: 11220
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Saturday, October 24, 2020

    Age: 32

    Height: 6 foot 3 inches

    Day 266 Morning Weight: 191 Pounds

    Day 266 Body Fat %: ~ 14 %

    Day 266 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

    -

    480 g Milk ~ 160 calories, 26 g protein

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    3x Eggs ~ 180 calories, 18 g protein, 12 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Swiss Cheese x 1 ~ 80 calories, 6 g protein, 7 g fat

    Tortilla x6 ~ 300 calories, 6 g protein, 3 g fat, 6 g fiber

    -
    SPLIT INTO TWO MEALS:


    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    -

    SPLIT INTO TWO MEALS:


    1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    -

    240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber

    -

    Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

    -

    Total ~ 3,565 calories, 205 g protein, 136.5 g fat, 37 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Week 2 - REST DAY 2

    Notes:


    Glass Animals Day

    Glad I threw in some barbell curls yesterday because I'm definitely too lazy today.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
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    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  29. #29
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 505
    Rep Power: 11220
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Sunday, October 25, 2020

    Age: 32

    Height: 6 foot 3 inches

    Day 266 Morning Weight: 191 Pounds

    Day 266 Body Fat %: ~ 14 %

    Day 266 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 9.5 Hours

    Diet: Calorie Surplus

    -

    480 g Milk ~ 160 calories, 26 g protein

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    3x Eggs ~ 180 calories, 18 g protein, 12 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Swiss Cheese x 1 ~ 80 calories, 6 g protein, 7 g fat

    Tortilla x6 ~ 300 calories, 6 g protein, 3 g fat, 6 g fiber

    -
    SPLIT INTO TWO MEALS:


    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    -

    SPLIT INTO TWO MEALS:


    1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

    -

    240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber

    -

    Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

    -

    Total ~ 3,565 calories, 205 g protein, 136.5 g fat, 37 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Week 2 - REST DAY 3

    Notes:



    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  30. #30
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 27
    Posts: 10,594
    Rep Power: 49904
    WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000)
    WolfRose7 is offline
    Good pauses on them deads, looks like hips shoot a bit though, would try and start them closer to your pause position off the floor.
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
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